Copper
Copper (Cu)
Moderate
Copper is an essential trace mineral involved in iron metabolism, connective tissue formation, neurotransmitter synthesis, and antioxidant defense. It is a component of several key enzymes. Copper supplementation is often considered when taking high-dose zinc to prevent deficiency.
How It Works
Copper functions as a cofactor for numerous enzymes:
- Ceruloplasmin: Oxidizes Fe²⁺ to Fe³⁺ for iron transport; copper deficiency can cause secondary iron deficiency.
- Cytochrome c Oxidase: Terminal enzyme in the electron transport chain, essential for ATP production.
- Superoxide Dismutase (SOD): Copper-zinc SOD is a key antioxidant enzyme that neutralizes superoxide radicals.
- Lysyl Oxidase: Cross-links collagen and elastin, essential for strong connective tissue and blood vessels.
- Dopamine β-hydroxylase: Converts dopamine to norepinephrine.
- Tyrosinase: Required for melanin production.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Beef liver | 12,400 mcg per 3 oz |
| Oysters | 4,800 mcg per 3 oz |
| Oysters | 1,000 mcg per 3 oz |
| Crab | 700 mcg per 1 oz |
| Dark chocolate | 519 mcg per 1/4 cup |
| Sunflower seeds | 629 mcg per 1 oz |
| Cashews | 650 mcg per 1/2 cup |
Safety Information
Contraindications
- Wilson’s disease – a genetic copper overload disorder; supplemental copper is contraindicated
- Do not supplement unless taking high-dose zinc or deficiency documented
Potential Side Effects
- Nausea and GI upset at higher doses (uncommon)
- Liver damage (chronic excess) (rare)
- Liver damage with chronic excess intake (rare)
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.